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Warm Up: Nice and slow, take your time.
-Stretching w/ elastic band, PVC, mat.... -1 Round (Bodyweight) WOD #1: This workout is intended to concentrate on your STRENGTH. You will Superset 4 moves,(2)Barbell moves and (2)bodyweight moves. These exercises concentrate on full body movement. Each set that you do, increase your weight on the Squat and Deadlift, in an effort to hit a 1 rep max. Set a basis weight and build from there. Nice and slow, concentrate on your form, and remember to breathe. **Do the squat and handstand push up superset first. Once completed move on to next superset. 5-4-3-2-1:
*** Variations for HSPU can be just doing a handstand for 30 seconds or sitting all the way against a wall holding 15-20lb Dumb bells for 30 seconds. ****Variations for pullups, hanging while tightening your core or a jumping pullup ( feet on the floor while holding onto a bar, using your feet and upper body to lift you to the bar) WOD #2: Classic Crossfit workout and exercises. Full body movements concentrating on core, legs, shoulders. Do 21 reps of each exercise, then 15, then 9 . 21-15-9 ( For Time)
Cool Down: This is intended to be your "Clock Out" for working so hard ;p Try to go fast and unbroken -100 mountain climbers -50 In and Outs **With Sliders if possible
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Matt Hernandez:
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